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Training Log Archive: kurthu

In the 7 days ending Jan 30, 2011:

activity # timemileskm+m
  Cycling3 2:40:00 46.29(3:27) 74.5(2:09)
  Orienteering3 2:17:59 12.15(11:21) 19.56(7:03) 477
  Running3 1:29:16 8.49(10:31) 13.67(6:32) 185
  stretching4 53:00
  Walking1 50:00 1.24(40:14) 2.0(25:00) 350
  Total14 8:10:15 68.18 109.72 1012
  [1-5]14 7:47:52

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MoTuWeThFrSaSu

Sunday Jan 30, 2011 #

Cycling (Indoor trainer) 1:00:00 [2] 27.5 km (2:11 / km)
ahr:125 max:140

On ergo bike. Profile: cross country.
8 PM

stretching 12:00 [1]

Saturday Jan 29, 2011 #

Note
(rest day)

Cycling (Indoor trainer) 1:00:00 [2] 28.5 km (2:06 / km)
ahr:117 max:130

Burning some fat on the ergo bike. Profile: 3 hills.

Friday Jan 28, 2011 #

3 PM

Orienteering 26:11 intensity: (4:05 @0) + (16 @1) + (4:05 @2) + (12:57 @3) + (4:48 @4) *** 3.82 km (6:52 / km) +70m 6:17 / km
ahr:134 max:145 shoes: X-Talon 212-2

O training Baden/Summerhalde. Leg 2 of Treslag relay. Easy pace.

Orienteering 29:04 intensity: (4:39 @0) + (1:04 @2) + (10:34 @3) + (12:47 @4) *** 4.07 km (7:08 / km) +90m 6:26 / km
ahr:138 max:145 shoes: X-Talon 212-2

O training: leg 5 of Treslag relay.

Thursday Jan 27, 2011 #

9 AM

Cycling (Indoor trainer) 40:00 [2] 18.5 km (2:10 / km)
ahr:115 max:123

Morning ride on ergo bike. Profile: 3 hills.
2 PM

Orienteering tempo 36:41 intensity: (4:10 @0) + (39 @2) + (2:09 @3) + (26:27 @4) + (3:16 @5) ** 6.4 km (5:44 / km) +87m 5:22 / km
ahr:145 max:153 shoes: X-Talon 212-2

Town O training in Effretikon. Reran my course of the race 2 weeks ago.
C • Da hast Du aber mächti... 2
3 PM

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: X-Talon 212-2

Before and after the O training (1.4 / 0.6 km).
9 PM

stretching 14:00 [1]

Wednesday Jan 26, 2011 #

4 PM

Running intervals 55:16 intensity: (3:25 @0) + (44 @1) + (14:31 @2) + (22:07 @3) + (11:52 @4) + (2:37 @5) 8.97 km (6:10 / km) +105m 5:49 / km
ahr:133 max:154 shoes: newbalance

Otelfingen - Railway station. Intervals on the road: 2 sets of 10 x ( 30 s run / 30 s jog ).
6 PM

stretching 12:00 [1]

Tuesday Jan 25, 2011 #

1 PM

Walking (with poles) 50:00 [1] 2.0 km (25:00 / km) +350m 13:20 / km
ahr:90 max:116 shoes: newbalance

Uaul da Fidaz - Fidaz - Flims. Only uphill part logged. Total time out 1.5 h.

Monday Jan 24, 2011 #

1 PM

Orienteering 46:03 intensity: (6:04 @0) + (19 @1) + (40 @2) + (9:05 @3) + (25:46 @4) + (4:09 @5) *** 5.27 km (8:45 / km) +230m 7:11 / km
ahr:143 max:154 shoes: X-Talon 212-2

O training Trimmis/Fuerstenwald. Good conditions. No snow on the ground.
Quads still a bit sore.
3 PM

Running warm up/down 20:00 [2] 2.7 km (7:24 / km) +80m 6:27 / km
shoes: X-Talon 212-2

Parking -> start / finish -> parking.
8 PM

stretching 15:00 [1]

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